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The best kettlebells, recommended by personal trainers
We spoke to some top personal trainers to put together our list of the best kettlebells to buy to add some variety to your home workouts
If you're looking to buy fitness equipment to use at home then a kettlebell is essential. Whether you’re just starting out and looking to explore home fitness for the first time, or you’ve been lifting for years and want to upgrade your home gym, this versatile weight can be used in hundreds of different exercises to improve your strength and fitness. Not only do kettlebell exercises add variety to your workouts and increase strength, but kettlebell movements are also a highly effective way of getting your heart pumping and improving cardiovascular health. However, when it comes to kettlebells not all are made equal and there are some considerations you should make before buying one. To help you navigate this world of kettlebells and inform your purchasing decision, we have spoken to two of the most knowledgeable personal trainers out there. They've helped explain what you should look out for (and avoid) when shopping for kettlebells and some of their favourites on the market. The best kettlebells at a glance: Best overall kettlebell: Body Revolution 2kg Kettlebell, £19.99, Body Revolution Best versatile kettlebell: Bowflex SelectTech Adjustable Weights and Dumbbells, £228, Very Best kettlebell for experimenting: DKN Unisex's Vinyl Kettle Bell Weight Set, £24.99, Amazon Best kettlebells for beginners: PROIRON Cast Iron Kettlebell Weight, £21.99, Amazon Best kettlebell for heavy lifting: ORIGINAL Cast Iron Kettlebells UK, £59.99, Original Kettlebell Best kettlebell for technical movements: Pro Fitness 20kg Cast Iron Kettlebell, £55, Argos Best colour variety: Body Revolution Kettlebells, £39.99, Amazon Best kettlebell for home gyms: Bionic Body Soft Kettle Bell with Handle, £22.50, Exercise Best kettlebell for one-armed movements: ATOM BELLS Competition Kettlebell, £45, Gymstuff Best kettlebell for grip: Yes4All Single Vinyl Coated Kettlebell, £19.02, Amazon The best kettlebells Best overall kettlebells: Body Revolution Kettlebell Easy storage These kettlebells tick a lot of our experts’ boxes: they’re made from cast iron, have large handles allowing for a range of motion, and are available in a choice of weights ranging from 2-20kgs. The kettlebell is great for both arm exercises and full-body workouts. When buying kettlebells online, our experts say to check the dimensions to make sure they are not too bulky. These Body Revolution kettlebells come in a compact design and feature flat, non-slip bottoms, which helps with storage. Best versatile kettlebell: Bowflex SelectTech Adjustable Weights and Dumbbells Great for multiple uses This Bowflex SelectTech Adjustable Weight is ideal for anyone looking to invest in a high-quality, all-in-one kettlebell that allows you to quickly switch between different weights. Great for anyone looking to save on space, this kettlebell houses six weight options ranging from 3-18kg in one compact design. A rotary dial on the top of the kettlebell allows you to easily switch between weights and perform a variety of workouts. They would be perfect to add to a circuit in a HIIT training class. Best for experimenting: DKN Unisex's Vinyl Kettle Bell Weight Set Great for starting out This set of kettlebells from DNK comprises four weights ranging from 2 to 8kg - an excellent choice for beginners wanting to experiment with different weight combinations. For two-handed exercises, our experts recommend choosing a kettlebell with ergonomic handles that are wider than the base. This kettlebell set ticks both of these boxes. Best kettlebells for beginners: PROIRON Cast Iron Kettlebell Weight A solid set When working with new clients, our experts advise using 8-12kg weights for women and 12-16kg weights for men. These kettlebells from PROIRON are available in a nice range of weights for beginners. Featuring a smooth, extra-wide handle with no rough edges and made from 100% cast iron, these kettlebells have no welds, weak spots or seams, which should ensure a long lifespan. Best for heavy lifting: ORIGINAL Cast Iron Kettlebells UK Built to last Recommended by all our experts, Original Kettlebell’s cast iron kettlebell features a 35mm handle, a machined flat base, and a smooth metal surface finish, which he says is ideal for heavy lifting. Available in a choice of weights – 12kg, 16k, 20kg and 24kg – these kettlebells are coated in an electrically-applied paint which is baked onto the surface of the kettlebell, designed to inhibit rust and extend their lifespan. Best for technical movements: Pro Fitness 20kg Cast Iron Kettlebell Slim handle for seamless motion This 20kg kettlebell is perfect for technical movements as it is both small and heavy. It is made from cast iron and is ideal for building and toning muscles as well as improving your endurance. With its small size, it is a great kettlebell for arm exercises and swinging movements which can be added to circuit workouts. It is also a great addition to a home gym alongside weight benches or dumbbells as it doesn't take up much space, so can be stored easily. Best colour variety: Body Revolution Kettlebells Stylish weights Whether you’re a newcomer to the gym or have been lifting for years, these neoprene-coated cast iron kettlebells, available in ten weights ranging from 2kg to 24kg, are suitable for all fitness levels. One of the main tips our experts gave for buying gym accessories to use at home is to pick products that are nice to look at so you will feel motivated to use them. These stylish kettlebells are available in ten vivid colours, depending on which weight you choose. Best for home gyms: Bionic Body Soft Kettle Bell with Handle Protects your flooring If you’re looking for a kettlebell that’s not likely to damage your flooring during workouts, you should consider a soft weight such as this vinyl leather option from Bionic Body. When shopping for kettlebells, our experts say it’s important to consider the shape and thickness of the handle. This kettlebell, which is available in a selection of weights ranging from 10lb to 30lb, features an ergonomic handle, which is great for performing large movements such as swings, squats and deadlifts. Best for one-armed movements: ATOM BELLS Competition Kettlebell Brilliantly balanced Another competition kettlebell, this pick from ATOM BELLS, is moulded using precision single-casting technology with no welding or filling and is available in weights ranging from 8 to 32kgs. The sizes of the bells of these kettlebells are consistent regardless of the weight you choose, which ensures you can perform the same full range of exercises while swapping between weights. Best kettlebells for grip: Yes4All Single Vinyl Coated Kettlebell Wide handle This kettlebell from Yes4All has a slightly textured handle designed to promote a comfortable and secure grip while performing exercises. These kettlebells come in a range of weights, from 5 to 45lbs, and their vinyl-coated finish helps to reduce noise and protect flooring. Kettlebells buyer's guide With the help of some leading personal trainers, we've put together this buyer's guide to help you choose the right kettlebell for your fitness needs. Our fitness experts Tom House and Louisa Drake are both personal trainers and fitness experts with years of experience helping their clients achieve their fitness goals. Tom House is a personal trainer who specialises in women's health, providing bespoke services dedicated to prenatal and postpartum fitness, as well as sessions specifically tailored around the effects of menopause. Having worked in London for ten years, Tom is also passionate about how exercise can help people manage their work-life balance, running weekly online HIIT classes and corporate workouts. Fitness expert Louisa Drake is a former dancer, choreographer, and fitness instructor to some of the UK's biggest celebs. She is the founder of the Louisa Drake Method, a fusion of Pilates and strengthening techniques, which she teaches through small group classes and private training at her award-winning LDM Studio in Fitzrovia, London. We put three questions to both of them to understand exactly what you need to know when shopping for kettlebells and got their expert recommendations of some of the best kettlebells to buy and why. What should you look for when buying kettlebells? “Size and looks are the main priorities,” says Tom. “Concerning the former, if buying online, check the dimensions first. It may ‘only weigh 6kg’, but if it arrives and it's the size of a football, then how you are able to use it will be restricted.” More importantly, Tom says, “does it give you some pleasure to look at? If it’s a plastic monstrosity, then it’ll be a false economy that it was £5 less than the sleek looking one because you will be less likely to use it and you will certainly take less satisfaction from it.” Louisa notes that there are two types of kettlebells you should consider. “Cast iron kettlebells are the most diverse and are excellent for both beginners and keen lifters,” she says. “The handle is wider than the bell or base, ideal for two-handed movements such as swings and goblet squats.” The second is competition kettlebells, which have slimmer handles that align with the bottom of the bell. “This slimmer and skinnier handle allows for better and more seamless on-armed movements in competition,” Louisa says. What should you avoid when looking for kettlebells? “Avoid anything that’s too heavy, too large, or doesn’t make you happy to look at,” says Tom. “For almost everyone I have ever trained, a big part of why they exercise is to feel better, so you should bear that in mind when choosing your kit.” Louisa adds that you should consider the thickness of the handle. “If you can’t wrap your fingers all the way around the kettlebell handle, then the handle is probably going to be a bit too thick for you. This means it can tire out your forearms over repetitions.” The material the kettlebell is made from is also something to look out for. “Most are made from iron and come unfinished or with a rubber or vinyl coating,” adds Louisa. “I prefer using an uncoated handle as this offers the best grip. Vinyl or plastic handles tend to become too slippery, and some of the coatings can be rough on the hands.” Which are the best kettlebells? “In general, the ideal kettlebell weight for women is 8kg or 12kg, and for men from 12kg or 16kg,” says Louisa. “There are lots of other sizes in between, but I mainly work using these weights with new clients. I like ergonomic kettlebells due to the wedge shape design as it helps protect your hands and forearms.” Tom has a set of Lonsdale kettlebells from Sports Direct that he says is “well proportioned, inexpensive and come in nice colours”. For heavier work, he prefers cast-iron weights from ORIGINAL Kettlebell. Top kettlebell exercises If you're just starting out with kettlebells, it can be useful to learn some foundational exercises to use in your training. Here are some of our favourite kettlebell exercises and how to perform them: Kettlebell Swing The kettlebell swing is a dynamic exercise that engages your hips, glutes, and core muscles. This explosive movement enhances cardiovascular fitness while developing strength and making it an excellent choice for full-body power and conditioning, here's how to do it: Stand with feet shoulder-width apart, holding the kettlebell with both hands. Hinge at hips and slightly bend knees, swinging the kettlebell between legs. Explosively drive hips forward, swinging the kettlebell to chest height. Let the kettlebell swing back down and repeat in a fluid motion. Goblet Squat The goblet squat primarily focuses on your lower body, including quads, hamstrings, and glutes. Holding the kettlebell close to your chest engages your core, promoting stability and improving your squat for building lower body strength, here's how to do it: Hold the kettlebell close to your chest with both hands, elbows pointing down. Stand with feet hip-width apart. Squat down by bending knees and hips, maintaining a straight back. Lower until elbows touch thighs, then push through heels to stand up. Turkish Get-Up The Turkish get-up is a full-body exercise that targets total body stability and mobility. It challenges muscles from head to toe, with a special emphasis on shoulder stability, core strength, and overall body control, here's how to do it: Lie on your back, kettlebell in right hand above your shoulder. Bend the right knee with the foot flat, and extend the left arm to the side. Roll onto the left forearm, and lift hips onto the left knee. Stand up, keeping the kettlebell overhead. Reverse steps to return to start. Renegade Rows Renegade rows are a powerful combination of upper body and core exercises. This move works your back, shoulders, and arms while requiring core engagement to stabilise your body in a plank position, fostering strength and coordination in these muscle groups, here's how to do it: Start in a high plank, each hand gripping a kettlebell. Maintain a straight line from head to heels. Row one kettlebell to the hip while stabilizing with the other arm. Lower the kettlebell and repeat on the opposite side. Keep core engaged throughout. Common kettlebell exercise mistakes If you're new to kettlebells, there are some common mistakes to avoid so you don't injure yourself and maximise the physical and mental benefits of kettlebell exercises. Here they are: Poor form: Incorrect form can lead to injuries. Prioritise proper technique over heavy weights. Focus on maintaining a neutral spine, engaging your core, and using controlled movements. Swinging too high: During exercises like swings, avoid swinging the kettlebell too high, which can strain your lower back and shoulders. Swing to chest height using hip power, not relying on the arms. Gripping too tightly: Holding the kettlebell too tightly can tense your forearms and shoulders and strain them. Instead, maintain a firm but relaxed grip to prevent unnecessary strain on these muscles. Ignoring warm-up: Neglecting a proper warm-up can increase the risk of injury. Spend a few minutes doing dynamic stretches and mobility exercises to prepare your muscles for the workout. Overestimating weight: Choosing a kettlebell that's too heavy can compromise form and lead to injury. Start with a lighter weight to focus on proper technique before gradually increasing the load. Not breathing properly: Breathing helps stabilise your core and manage exertion. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase of an exercise. Ignoring recovery: Rest and recovery are essential for preventing overuse injuries. Allow adequate time between kettlebell sessions for your muscles to repair and grow. If you would like to read more expert-recommended fitness round-ups, check out our Fitness page for a full list of recommendations, including the best dumbbells and the best pull up bars recommended by personal trainers, as well as the best foam rollers, recommended by physiotherapists.
The best skipping ropes, recommended by jump rope experts
Skipping ropes are a handy, all-in-one fitness accessory that you can take with you on the go for a quick cardio workout. But with a range of ropes on offer, which style should you choose? The Recommended spoke to jump rope experts to find out.
A staple of the playground and the boxing ring, skipping - or jump rope, if you prefer the American term - is a straightforward but rewarding exercise that can be used for everything from a quick warm-up, an intense fitness session, or simply performing tricks and having fun. But before you head out and buy a skipping rope for yourself, there are certain things you should look out for to ensure you pick a rope that’s suitable to your skill level and that helps you develop good technique. Not only will this enable you to reap the rewards of more efficient cardio sessions and avoid injury, but it will help you to incorporate new tricks into your routine as you become more confident. To help you master everything from basic jumps to side swings, crossovers and double unders, The Recommended spoke to three skipping experts to find out what you should look out for (and avoid) when shopping for a skipping rope. You can read their expert advice in full at the bottom of this page, and we've included a helpful buyer's guide, answering some of your burning questions. For the ultimate guide on why skipping should be your new favourite workout, check out our comprehensive guide on skipping tips and benefits for physical and mental health. The best skipping ropes at a glance: Best jump rope for beginners: Dope Ropes Signature Beaded Jump Rope, £19.99 at Dope Ropes Best skipping rope for cardio: The Dope Rope 2.0 - Cardio Fitness Jump Rope, £19.99 at Dope Ropes Best intermediate jump rope: TORQ Ropes Current, £22 at TORQ Best skipping rope for families: MoKo Jump Rope Soft Beaded Skipping Rope (2 Pack), £11.99 at Amazon Best minimal skipping rope: Alfya Skipping Rope Adult, £4.75 at Amazon Best skipping rope for fancy footwork: EliteSRS Boxer Jump Rope 3.0, £27.29 at Amazon Best jump rope for speed: Beast Gear Speed Skipping Rope Adult for Women and Men, £19.99 at Amazon Best budget skipping rope: Gritin Skipping Rope, £5.99 at Amazon Best for multiple jumpers: MoKo 16ft Jump Rope, £5.59 at Amazon The best skipping ropes Best rope for beginners: Dope Ropes Signature Beaded Jump Rope Great for learning new tricks Dope Ropes’ signature beaded jump rope is recommended by two of our experts, who say its 1-inch beads provide great feedback for beginners learning new skills and tricks. Our experts also rate this rope’s short handles, which help new jumpers develop the correct form and its no-kinking design, which helps maintain the rope’s shape as it moves around your body. This rope is available in a nice range of colours and is adjustable in size, so is great for beginners and professional skippers alike. Best skipping rope for cardio: The Dope Rope 2.0 - Cardio Fitness Jump Rope Get your heart pumping <img src="https://images.immediate.co.uk/production/volatile/sites/47/2022/03/2.-Load-image-into-Gallery-viewer-The-Dope-Rope-2.0-Cardio-Fitness-Jump-Rope-Load-image-into-Gallery-viewer-The-Dope-Rope-2.0-Cardio-Fitness-Jump-Rope-Load-image-into-Gallery-viewer-The-Dope-Rope-4008d6b.png" width="780" height="520" alt="2. Load image into Gallery viewer, The Dope Rope 2.0 - Cardio Fitness Jump Rope Load image into Gallery viewer, The Dope Rope 2.0 - Cardio Fitness Jump Rope Load image into Gallery viewer, The Dope Rope" title="2. Load image into Gallery viewer, The Dope Rope 2.0 - Cardio Fitness Jump Rope Load image into Gallery viewer, The Dope Rope 2.0 - Cardio Fitness Jump Rope Load image into Gallery viewer, The Dope Rope" /> Recommended by our expert Sarah, this 100g PVC rope moves quickly in the air while still providing good feedback and feel; ideal for anyone wanting to incorporate skipping into their cardio routine. The Dope Rope 2.0 has a durable 5mm PVC cord reinforced with a nylon core, which is designed to promote longevity on rough indoor and outdoor surfaces. It is also fully adjustable and features 5-inch handles made from so-called “unbreakable” low-density polyethylene and contoured to fit nicely in your hand. Best intermediate jump rope: TORQ Ropes Current Ideal for picking up speed This PVC rope is from our expert, Tori’s jump rope company, TORQ Ropes, and is a great choice for anyone graduating from a beaded rope and wanting to pick up speed and advance their skills. This 10-foot skipping rope features an easy resizing system with snap-lock cord ends and will fit any skipper up to 6’ 4” tall. The rope itself is made from PVC plastic with a string core and is designed to not kink when hung up and not snap in cold temperatures. Best for families: MoKo Jump Rope Soft Beaded Skipping Rope (2 Pack) A fun set of ropes Fully adjustable in length, this set of two 110-inch beaded ropes from MoKo is a great option for families. The soft and durable beads on these ropes are designed to provide added sensory feedback during skipping and prevent tangling, which is ideal for beginners. It also features an anti-slip, ergonomic handle and comes in a fun choice of colours. Best minimal skipping rope: Alfya Skipping Rope Adult No-frills design Despite its minimal design, Alfya’s adult skipping rope features a PVC cord, plastic handles and is adjustable, ticking a lot of our experts’ boxes. This rope also does well in avoiding many of the characteristics that our experts say you should steer away from. Made from plastic instead of wire, this rope doesn’t come with counters, which our expert Sarah said are gimmicky, nor does it have ball bearings in the handle, which can promote bad form. Best for fancy footwork: EliteSRS Boxer Jump Rope 3.0 Great for performing tricks 5mm PVC ropes such as this one from EliteSRS provide great feedback and are easy to whip around your body, which helps to time jumps correctly when performing tricks, according to our expert Sarah. This rope features 5.5-inch handles and an ergonomic design to promote grip. The 5mm PVC cord has a string core, which helps prevent the rope from breaking. It is also fully adjustable and has an easy resizing system with snap-lock cord ends. Best for speed: Beast Gear Speed Skipping Rope Adult for Women and Men For experienced skippers While all of our experts recommend avoiding wire ropes if you are new to skipping, if you’re an experienced jumper looking for a decent fast rope, then this one from Best Gear is a solid choice. Beast Gear’s speed skipping rope features a 2.8mm thick and 3-metre-long aluminium cable, which is adjustable in length. Its handles rotate on ball bearings which are designed to help aid speed and whip as the rope travels smoothly around your body. Best budget skipping rope: Gritin Skipping Rope A good all-rounder This skipping rope from Gritin has anti-slip soft memory foam handles, is adjustable in length and features a tangle-free PVC-coated steel cable. While our expert Sarah suggests avoiding ropes with ball bearings in the handles if you are a beginner, if you have already developed good skipping form, or if you’re not too fussed either way, this lightweight rope is designed to travel smoothly as it whips around your body. Best for multiple jumpers: MoKo 16ft Jump Rope Great for groups At 16ft in length, this beaded rope from MoKo can accommodate up to five jumpers at once, making it a great option for groups. This rope is also made from an environmentally-friendly TPU material and features soft and flexible beads, which should give feedback and feel to the rope. It is also adjustable in length up to 17.3 feet, including both handles. What to look for when shopping for skipping ropes: three jump rope experts give their advice Our three experts are some of the most knowledgeable skipping experts in the world, helping aspiring skippers learn new skills and tricks online through their social media accounts, personal training sessions and guest appearances on some of the biggest tv shows in the world. Tori Boggs is a 31-time Grand World Jump Rope Champion, multiple US National speed and power record holder, captain of Team USA, and the current Triple Unders World Record holder. She has performed on The Ellen Degeneres Show, ESPN, Robin Meade’s Morning Express, NBA Halftimes, TEDx Events, and on America’s, Britain’s, and Italia’s Got Talent. Tori is a performer and choreographer with companies such as Flip Fabrique, Cirque du Soleil, and in theatres around Europe, and for over 20 years, has travelled the world competing, teaching, and performing across 30 countries. Sarah Louise - aka Skipping with Sarah - started sharing progress videos of herself learning to skip on social media during lockdown in May 2020. Having quickly picked up skipping, Sarah gained over 170k followers on Instagram and TikTok. Sarah’s ultimate goal is now to share her joy for skipping with her followers, sharing tips and tutorial videos to help teach people how to jump rope for fun and fitness. Nicole Danielle is a UK-based personal trainer with over eight years of experience “transforming mindsets and bodies”. Her love for fitness began at a young age when she competed as an international swimmer before taking that passion into the personal fitness world. Nicole has been a skipping coach for one year now, using skipping with her clients to help them improve their cardiovascular fitness and learn new skills and tricks from beginner level upward. She says, “Fitness should be enjoyable and doesn't have to be a conventional workout; try jumping around, learning new skills and twirling a rope for 30 minutes - you will soon break out in a sweat!” We put two questions to our experts - what to look for and what to avoid - to understand precisely what you need to know when shopping for your next skipping rope. What should you look for when buying a skipping rope? All three of our jump rope experts recommend a beaded rope if you are new to skipping. “From the weight of the rope to the thick colourful beads and the audible sound of them hitting the floor, beaded ropes give you so much sensory feedback,” says Tori. Sarah agrees, adding that beaded ropes are most likely to see you progress quickly as a beginner. “They are durable, tangle free, and the beads add enough weight so that you can feel where the rope is in the air, which helps with timing your jump properly,” she says. Beaded ropes are also a great option as you develop into a more experienced skipper, says Nicole. The added weight of the beads slopes the rope down, “making it easier for you to learn new skills, get the correct form, learn footwork, and for more advanced jumpers to perfect freestyle rope tricks”. When graduating from a beaded rope, Tori advises considering a PVC rope, which will allow you to pick up speed and start doing more difficult skills. Sarah adds that 5mm PVC ropes will “provide enough feedback, so you know where the rope is, but are easy to whip around as they cut through the air”. Weighted ropes are great if your goal is to work muscles and burn calories. “They range from 500g to 900g and really ramp up the calories,” says Nicole, “and they work all the muscles in the shoulders, back, arms and even core.” What should you avoid when looking for a skipping rope? All of our experts are unanimous in advising against a wire rope if you are new to skipping, quoting their unsuitability for learning proper rope control, whipping around too quickly, hurting your body when you make mistakes, and breaking easily when tangled. Choosing a rope that is adjustable in size is also a top priority, says Tori, as “you are going to want to change the length of your rope from what it was at purchase and as you improve your technique”. Anything too long, Nicole adds, will encourage poor form and bad habits, so choosing a rope that you can adjust the length of will help you develop good form from the outset. Sarah explains that you should also avoid ropes with counters on: “The handles are just a gimmick, in my opinion, and generally aren’t great quality, so won’t last very long.” She also recommends that you avoid anything with ball bearings in the handle, which “are likely to hinder your ability to learn the correct form and technique to progress on to speedy skills and footwork as they rotate on their own”. Finally, you shouldn’t spend too much money on a skipping rope, advises Tori, who says, “a lot of the expensive jump ropes are actually ones that us pros would never recommend”. Instead, she advises that you look for affordable ropes that are adjustable in size, adding that PVC cords with plastic handles are the best. Skipping rope buyer's guide: your most commonly asked questions answered We've got the answers to some of your burning questions when it comes to skipping ropes. Read on to make your shopping experience a hop, skip and jump! What factors to consider when choosing a skipping rope? When browsing for your new skipping rope, there are several key considerations to take into account. Here are some of the factors to keep in mind to ensure you get the best skipping rope for you and your needs. Fitness goals: Are you taking on skipping to improve your overall cardiovascular fitness, to strengthen and tone your muscles, or for weight loss? Decide on what you're aiming for to ensure you choose the right one for you. Workout type: Different ropes excel in specific workout styles, for example, HIIT or freestyle. Decide what you will be using your rope for to help you find the appropriate one. Rope length: Too long or too short a rope will make skipping a rather tricky experience. It's recommended to choose a rope length that allows the handles to reach your armpits when you stand in the centre of the rope. Rope weight: Check out the weight of the rope when browsing. Lighter ropes are ideal for speed, while heavier ropes will provide more resistance. Handles: Look for handles with comfortable grips that prevent slipping during workouts. Material: Skipping ropes are available in several materials - decide between PVC, leather, or nylon, based on your preferences. What are the different materials for skipping ropes? As mentioned, skipping ropes come in a variety of different materials. These varying materials have different advantages and can impact your performance. Here are the most common options: PVC: These are a great option for beginner skippers. Lightweight yet durable, they will offer a smooth rotation over your head and under your feet, helping you get to grips with the technique. Leather: Leather ropes are also super durable. They may require a little more time to break in, but once used several times are great for controlled skipping. Nylon: These ropes have a strong design, are lightweight, and are often coated for added durability. They're suitable for various workout styles. Beaded: Beaded ropes are fantastic for freestyle skipping due to their weight and distinctive sound. Cotton: Cotton ropes are gentle on the skin and ideal for those seeking a softer skipping experience. What are the benefits of using a skipping rope? Incorporating skipping into your workouts can bring many different advantages to your mental and physical health. For an in-depth round-up of its benefits, check out our full guide on skipping tips and benefits for physical and mental health. Here are some of the top benefits: Improved cardiovascular health: Skipping is a great form of exercise for your cardiovascular system, getting your heart rate up and boosting your overall stamina. Full-body workout: Skipping provides a full-body workout, engaging multiple muscle groups in your arms, legs, glutes and core. Burns calories: Skipping is an efficient workout to burn calories, leading to weight loss. Improved coordination: Using a piece of gym equipment while moving different parts of your body at the same time requires concentration and hand-eye coordination. The rhythmic, repetitive motion will enhance your balance and coordination skills. Enhanced mental agility: The coordination required in skipping helps improve cognitive function and motor skills. Portable: Thanks to their lightweight designs and requiring minimal space to store away, skipping ropes are great for taking on the go with you. Budget-friendly: Skipping ropes show off all different price tags, so there is one for every budget. How much does a skipping rope cost? Skipping ropes can vary in their cost, depending on several factors, including their material, features and durability. For a budget-friendly spend, you can get a skipping rope for as little as £5. Mid-range skipping ropes can be anything from £15 to £30, and for premium, all-singing, all-dancing versions, they can be £30+. If you would like to read more expert-recommended fitness round-ups, check out our fitness page for a full list of recommendations, including the best exercise mats recommended by personal trainers and the best yoga mats recommended by yoga teachers.
The best exercise mats for your home workouts, recommended by personal trainers
When it comes to exercise mats, we’re spoilt for choice. We spoke to fitness experts to eliminate the guesswork and get their take on what to look out for and what to avoid when finding the best exercise mat for you. We've also answered some of your other most commonly asked questions.
In recent years, home workouts have revolutionised the way the world approaches fitness. More and more of us are passing on the aggressive music and awkward interactions of the gym and are instead opting to get a sweat on in the comfort of our own bedrooms and living rooms. At-home workouts require at-home equipment, from dumbbells to resistance bands and exercise mats, the right kit can help you progress and keep your exercise routine varied. When looking to buy an exercise mat, there’s a lot to think about. The right exercise mat will reduce pressure on joints, aid balance and be tailored to your needs to support you in reaching your fitness goals. If you’re in the market for an exercise mat (and I mean, why else would you be here?), you’ll know you’re pretty spoilt for choice. Well, at The Recommended, we’ve done our homework. We spoke to two leading fitness experts to get their take on what to look out for and what to avoid when looking for the best exercise mat for you. You can read their expert advice in full at the bottom of this page. We've also put together a handy buyer's guide, answering some of the most commonly asked questions, to help you find the very best mat for you and your needs. And once you've snapped up your brand new exercise mat, check out our guide on full-body workouts to do at home to get into action and put it to the test. The best exercise mats at a glance: Best overall exercise mat: Lululemon The Workout Mat 6mm, £88 at Lululemon Best multipurpose exercise mat: Maximo Exercise Mat, from £10.99 at Amazon Best sturdy exercise mat: John Lewis 10mm Exercise Mat, £25 at John Lewis Best thick exercise mat: XN8 Padded Exercise Mat, £19.99 at Amazon Best exercise mat for travel: Navaris Exercise Mat, £17.99 at Amazon Best non-slip exercise mat: KK Exercise Mat, £19.95 at Amazon Best sweat-proof exercise mat: Pro Fitness 10mm Exercise Mat, £30 at Argos Best exercise mat for kids: Yogi-me Mat, £29.99 at Amazon Best large exercise mat: Karma Fitness Large Exercise Mat, £69 at Amazon Best sustainable exercise mat: FABLE 4mm Pro Grip Mat, £73 at Fable Yoga The best exercise mats Best overall exercise mat: Lululemon The Workout Mat 6mm Long-lasting quality A perfect all-rounder, Lululemon’s 6mm mat provides supportive cushioning and a textured grip to help you find balance in your exercise routine. Made with recycled PVB, the workout mat is sweat-proof and keeps the moisture out, and is finished with a raised textural design on the top for added grip. This exercise mat prioritises hygiene and longevity, and its wipe-clean material allows for easy maintenance. Best multipurpose exercise mat: Maximo Exercise Mat Durable comfort Portable and lightweight, this exercise mat is a real all-rounder. Whether it's hot yoga or weight training, this mat covers all bases with extra-thick materials and a non-slip surface. Equipped with Louisa’s recommendation of a non-slip surface and Tom’s considerations of portability, the Maximo Exercise Mat is both versatile and practical. Providing comfort and support with extra thick materials, this exercise mat is water-resistant and easily wiped clean, helping keep both your form and your mat fresh. Best sturdy exercise mat: John Lewis 10mm Exercise Mat For a complete workout John Lewis' exercise mat is ideal for all sorts of exercise, from boot camp training to ab crunches and Pilates. With a 10mm thickness and a non-slip surface, it provides superior stability and support during your workouts. Made from 100% NBR, the exercise mat is water and sweat-resistant, easy to clean lightweight to take on the go with you. It's packed with plenty of cushioning for a comfortable experience, offering added support to the joints, and available to use for various forms of exercise. Best thick exercise mat: XN8 Padded Exercise Mat For optimal support When it comes to comfort, the XN8 Padded Exercise Mat more than lives up to our expert’s standards. Made with 15mm thick, quality NBR foam, this exercise mat adds protective cushioning to any surface. Created with a non-slip surface, this exercise mat helps you keep your balance while reducing stress on joints. Compact and lightweight, this mat can be used on a multitude of surfaces, and its wipe-clean surface keeps maintenance simple. Best exercise mat for travel: Navaris Exercise Mat For use on the go This exercise mat lets you work out wherever you are. Weighing just 2lb, this foldable exercise mat delivers convenience without compromising on quality. Created with a non-slip, skid-resistant texture as well as a memory shape function, the Navaris Foldable Exercise Mat provides support and comfort during your workouts. This exercise mat champions convenience, is easy to clean and is extremely lightweight; this mat is ready wherever you are. Best non-slip exercise mat: KK Exercise Mat Strong and stable Durable and of a professional grade, the KK Exercise Mat is made with innovative TPE materials. This non-slip exercise mat isn't going anywhere. Our fitness expert Louisa told us how important grip is, and this mat has a lightly textured top and non-slip base for optimal stability. Durable and free from PVC, this mat comes with a convenient carry handle and wipe-clean material. Best sweat-proof exercise mat: Pro Fitness 10mm Exercise Mat Shock-absorbent This extra thick exercise mat from Pro Fitness promises to help you find balance, whether during your yoga, Pilates or core workout session. Designed with a 10mm thickness, it will provide a softer base for comfort and stability during your moves, with added shock absorbency. The mat has an easy clean surface, is highly sweat-proof to stop you from slipping around, and is lightweight, so you can take it to your next studio session hassle-free. Best exercise mat for kids: Yogi-me Mat For your little work out buddy With a 6mm thickness and made from tear-resistant material, the Yogi-me Mat provides a versatile base to help your little one burn off some energy. Lightweight and skid-resistant, this exercise mat is made to keep kids moving safely. Made with soft, eco-friendly TPE, this exercise mat provides optimal cushioning for little joints. This non-toxic exercise mat prioritises durability, using screen-printing technology to create an engaging design, the Yogi-me Mat promises to hold up against wear and tear and will not fade with use. Best large exercise mat: Karma Fitness Large Exercise Mat Extra-wide mat This mat is 33% wider than standard exercise mats, letting you move without limits. Delivering on size without compromising on convenience, the Karma Fitness Mat comes with carry straps for ease of use. If, like our expert Tom, size is important when finding the best exercise mat for you, this Karma Fitness mat has you covered. Extra-wide and 10mm thick, this durable exercise mat is ready for anything. Made with double-layered TPE material and a textured, non-slip top, this mat provides both stability and support. Best sustainable exercise mat: FABLE 4mm Pro Grip Mat Planet-friendly performance Crafted using biodegradable natural tree rubber, the FABLE 4mm Pro Grip Mats come highly recommended by our expert Louisa. Non-toxic and made without PVC, the Fable 4mm Pro Grip Mats are wider and longer than standard mats to help you get the most out of your workouts. The non-slip upper layer provides optimal grip while the natural, sustainably sourced materials work to bring comfort and support to your exercise routine. What to look for when shopping for exercise mats: two fitness experts give their advice Louisa Drake and Tom House are fitness experts with years of experience in the field. Through one-to-one training, bespoke programmes, group classes, and online sessions, Louisa and Tom have helped hundreds of people reach their fitness goals. Our first expert is Louisa Drake, founder and creator of the Louisa Drake method, a unique fitness-fusion approach to working out. With over a decade of experience in the fitness industry, Louisa has drawn upon her fitness expertise and background as a professional dancer to train and acquire a star-studded client list, including Victoria Beckham and Gwyneth Paltrow. Louisa launched her own studio in London two years ago and runs weekly sell-out fitness classes. A qualified personal trainer and women’s health specialist, Tom House, founder of Tom House Fitness, runs a variety of fitness classes, one-to-one sessions, and online workouts from central London. Using his knowledge of women’s health, Tom creates tailored pre-natal and post-partum workout regimes as well as sessions aimed towards menopausal fitness. Tom favours outdoor workouts, removing often intimidating gym environments to help his clients become stronger, fitter, and above all, happier. We put three questions to Louisa and Tom to understand precisely what you need to know when shopping for your next exercise mat. What should you look for when buying an exercise mat? When choosing an exercise mat, Louisa tells us to consider the surface you’ll be working out on; “comfort is very important, particularly if you plan to work out on unforgiving flooring like hardwood, concrete or tiles”. Louisa then went on to discuss the thickness of the mat “While the average yoga mat tends to be about 4-6mm thick, you might want to invest in a thicker mat for more padding. I'd recommend around 8mm plus for optimum comfort and support”. When it comes to exercise mats, it seems size really does matter. According to Tom, “They should be long enough for your head and torso”. Tom also tells us to consider our specific needs when choosing a mat; ask yourself, “Will you need to travel with it? Does it come with a carry case and handles?”. A good grip is also important to both of our experts, with Louisa telling us, “A mat with a good grip, stable and non-slip surface is ideal”. What should you avoid when looking for an exercise mat? When shopping for an exercise mat, our experts encouraged us to stay away from anything that doesn't cater to our specific needs. For example, if you plan to use heavy weights during your workouts, the standard 4-6mm thick mat may not be the best choice. Louisa suggests opting for a “thicker mat” as it ‘should be able to withstand weights being dropped on it without marking or denting and be noise-reducing”. Tom tells us to avoid mats that ‘look like camping mats – you’ll slide off them, and they don’t age terribly well”. Which is the best exercise mat? Louisa has a few favourite mats that she uses for her own workouts, she tells us, “My favourites are from Fable Yoga as these have great grip, are slightly wider than usual yoga mats, and Lululemon's reversible 5mm mat is the perfect all-rounder”. Exercise mat buyer's guide: top things you need to know We've rounded up some of the most commonly asked questions when it comes to exercise mats and done our research to help answer them. Read on for all the top tips. What can you use your exercise mat for? An exercise mat is a great addition to your workout equipment as it can be used for a number of different activities. These include: Yoga and Pilates: Move from downward-facing dog into cobra pose, or do your Pilates Hundreds using an exercise mat as your comfortable base. Take a look at our guide to the easiest yoga poses for beginners to get you started. Or unsure which is best for you? Check out our guide to yoga vs Pilates. Fully body and HIIT workouts: Smash out push-ups, planks and lunges on your exercise mat during a full body or HIIT workout. We've got the ultimate guide to both with our full-body workouts at home: exercises and tips from a personal trainer and a beginner's guide to HIIT workouts. Meditation: Rest on your mat during meditation practices - check out our beginner’s guide to meditation for tips and tricks. Physio: Support your rehabilitation exercises with a comfortable surface. What factors to consider when choosing an exercise mat There are several factors to think about and look out for when deciding on which exercise mat to go for. Consider the following: Material: Available in materials like PVC, rubber, or natural fibres, you can choose a material based on your preferences and exercise style. Look for a textured top which is anti-slip to prevent any slips or injuries when things get a little sweaty! Thickness: Whether 5mm or 10mm, choose a thickness that suits your workout style and provides enough support and cushioning for your needs. Durability: Ensure your exercise mat will withstand your workout frequency and intensity. Portability: Need to take your mat on the go with you? Look for a mat which is lightweight and compact to carry around. Price: Luckily, exercise mats come with all different price tags. Decide on your suitable budget and match it with a mat without compromising on quality. How to clean your exercise mat It's important to keep your exercise mat well looked after and clean to get the most out of your workout and also to keep it bacteria-free. Over time there can be a build-up of sweat and moisture, so cleaning it is a top priority in order to stop you from sliding around and picking up any unwanted germs. In a nutshell, make sure to clean your mat after every workout you've used it for. Wipe it down using a damp cloth plus a mild solution of water and soap or a specifically designed cleaning product suitable for the mat's material. Rinse the mat thoroughly and lay it flat to dry. For the ultimate advice on how to clean your exercise mat (and the big benefits of doing this), check out our guide on how to clean your yoga mat. Cleaning your exercise mat follows the same practice as a yoga mat, plus there are some top tips from a fitness pro. If you would like to read more expert-recommended fitness round-ups, check out our Fitness page for a full list of recommendations, including the best resistance bands recommended by personal trainers and the best yoga mats recommended by yoga teachers.
The best resistance bands, recommended by personal trainers
Super lightweight and versatile, resistance bands are an all-in-one fitness accessory that allow you to take the gym with you wherever you go. But with a range of materials and resistances on offer, which option should you choose? We spoke to top personal trainers to find out.
While they might not look like much, resistance bands are a convenient and versatile gym accessory that can bring a range of benefits to your workouts, regardless of your fitness level. Kind on joints but hard on muscles, resistance band sets deliver a low-impact alternative to lifting weights, allowing you to target and isolate specific muscle groups without the need to switch between heavy machines and equipment. But like any gym accessory, resistance bands are not one-size-fits-all. With a variety of materials and resistances to choose from, it’s important to understand which options are best suited to your individual fitness goals. Here at The Recommended, we're on hand to help you out in your decision-making. We've rounded up some of the best resistance bands on the market in a variety of styles and spoke to two of the most knowledgeable personal trainers to find out more. We've put together a handy buyer's guide at the bottom of this page, including what to look for (and avoid) when looking for your next resistance band, according to our experts. We'll also answer some of your most frequently asked questions to bring you the best band to work your muscle groups. For more on how to incorporate resistance bands into your training, check out our guide on how to use resistance bands, with tips from fitness experts, and take your workout up a notch. The best resistance bands at a glance: Best overall resistance bands: TRX Exercise Bands, £24.95 at TRX Best resistance bands for comfort: ELVIRE Fabric Resistance Bands Set, £15.99 at Amazon Best resistance bands for building mass: Protone Resistance Bands Set, £20.99 at Amazon Best resistance bands for toning: Gritin Resistance Bands, £7.89 at Amazon Best resistance bands for versatility: Potok Resistance Exercise Band Kit, £8.59 at Amazon Best resistance bands for high-intensity training: Takemirth Store Resistance Bands Set Exercise Bands, £16.99 at Amazon Best resistance bands for strength training: FitBeast Resistance Bands Pull Up Assist Bands Set, £31.99 at Amazon Best resistance bands for assisted pull-ups: COREZONE Resistance Pull Up Bands, £26.95 at Amazon Best resistance bands for lower body: LDM Mini Loop Band Set, £12 at Louisa Drake The best resistance bands Best overall resistance bands: TRX Exercise Bands Versatile and portable TRX’s exercise bands come recommended by our fitness expert Tom, who rates its durability and quality, despite the low price. These exercise bands come in a choice of resistances ranging from 2lbs to 25lbs, and at just 12 inches long, they are ideal for taking with you on the go. Their mini loop design lends well to strength and stability training, hip stability, stretching and mobility exercises. Best resistance bands for comfort: ELVIRE Fabric Resistance Bands Set Great colour options If you’re looking for a set of comfortable fabric resistance bands, this set from ELVIRE is a great choice and comes in three resistance levels ranging from 5kg to 30kg. This set also comes in a choice of five colours and features reinforced stitching and anti-slip rubber layers that keep the bands in place during workouts. It also comes with a travel bag, which is great for taking your workouts with you wherever you go. Best resistance bands for building mass: Protone Resistance Bands Set For gaining muscle strength and size This five-piece resistance band set is made from natural rubber and comes with a great choice of tension ranging from 5kg to 20kg. Our expert Louisa says resistance bands with handles are great for muscle growth and can be used for a variety of exercises. This set also includes extra accessories, including carabiner hooks, a door anchor, a carry bag, two padded ankle straps, and a band guard. Best resistance bands for toning: Gritin Resistance Bands Great stretch Made from latex, this set of loop-style resistance bands comes in five tensile force levels ranging from 5lbs to 40lbs and measures 600mm x 50mm. Louisa recommends loop resistance bands for strengthening the lower body – legs and bums in particular. This set, which the manufacturer claims does not deform during stretching, comes with a portable storage bag and is available in a range of seven colours. Best resistance bands for versatility: Potok Resistance Exercise Band Kit Ideal for full-body workouts These flat bands come in packs of three resistances ranging from 15lbs to 25lbs and are great for full-body training. As our expert Tom recommends, it’s important to pick out a resistance band set that comes in a range of sizes. This set comes in lengths of 1.2, 1.5, 1.8 and 2 metres, while our other fitness expert Louisa says flat bands, such as these, are easy to wrap around your hand and allow you to adjust the length easily during workouts. Best resistance bands for high-intensity training: Takemirth Store Resistance Bands Set Exercise Bands A mobile home gym These versatile resistance bands from Takemirth come with a range of accessories, which is great for home workouts. This resistance band set comes with five fitness tubes with resistances ranging from 10lbs to 50lbs. It also includes two foam handles, two ankle straps, two door anchors and a carrying pouch, which is ideal for anyone looking to perform a range of exercises at home without needing to go to the gym. Best resistance bands for strength training: FitBeast Resistance Bands Pull Up Assist Bands Set A great range of resistances These resistance bands from FitBeast are great for replicating weight training exercises you might do in the gym. This set comes in a choice of five resistances ranging from 5 to 125lbs. These FitBeast bands come with grip pads to help protect your hands during strength training, as well as foam door anchors, which can be used for a range of exercises. This set isn’t solely for building muscle, though, it’s also a great option for stretching, yoga and pilates. Best resistance bands for assisted pull-ups: COREZONE Resistance Pull Up Bands A heavy-duty option At 208cm in length, this set of resistance bands from COREZONE is ideal for assisted pull-ups, thanks to its long-range elasticity and snap resistance. Made from 100% natural latex, this resistance band set comes with three resistance levels and, as well as pull-ups, can be used for cross fit, HIIT training, general fitness and weightlifting. Best resistance bands for lower body: LDM Mini Loop Band Set A latex-free option This resistance band set is from one of our experts, Louisa. She praises mini-loop bands such as this for targeting legs and activating the glutes. This option is latex-free, comes with two bands in a choice of two resistances – light and heavy – and also includes a bag for transport. Louisa adds that it is great for dynamic leg work and cardio exercises. Resistance band buyer's guide: top tips from personal trainers We've had a look into some of the most commonly asked questions about resistance bands and done our research to answer them, with the help of some top personal trainers, so you can be sure you know everything you need to when browsing and buying. Our fitness experts Tom House and Louisa Drake are two personal trainers and fitness experts who help their clients get fitter, happier and stronger through personalised sessions tailored to support them in achieving their individual fitness goals. After re-evaluating what mattered to him, Tom House retrained as a personal trainer after years of working in the city. Having been a competitive rugby and cricket player since school, Tom now shares this passion for being fit, strong and lean by helping his clients get the most out of their training through friendly and supportive in-personal training and online remote classes. Louisa Drake is the founder of the Louisa Drake Method, a unique approach to fitness derived from her background as a professional dancer and choreographer. Having trained some of the biggest household names, including Gwyneth Paltrow and Victoria Beckham, Louisa and her team offer fitness classes and private training sessions at her LDM Studio in Fitzrovia, London. We put three questions to both of them to understand exactly what you need to know when shopping for resistance bands and got their expert recommendations of some of the best resistance bands to buy and why. What should you look for when buying resistance bands? “Dimensions are key,” says Tom. “They can be quite misleading from photos, so be clear about what you want them for and ask yourself whether they will be fit for purpose.” “I have bought fabric resistance bands that I can barely get one leg in — and I have very modest thighs. Get a pack with a number of different resistances so you can make it harder as you get more confident.” Louisa agrees to opt for a mix of resistances, adding that different muscles have different strengths. “In general, a thicker band equals more resistance (or assistance). You can use a resistance band to assist in a pull-up and make it easier: the stronger the resistance band, the easier the movement will be. Or you can use a band to make a movement like squat or glute bridge harder: the stronger the resistance, the harder the movement will be.” What should you avoid when looking for resistance bands? While it can be tempting to go with the first cheap option you find online, for the best results, Tom warns against a hasty purchase. “Avoid buying the first ones you see,” he says. “The term ‘resistance band’ covers a lot of different products, so be clear about what you’re after.” Louisa adds that each style of resistance band lends itself to different uses, so you should avoid buying one set of bands for every kind of use. Flat resistance bands, for example, are “super versatile” for achieving a total-body workout, as they are easy to wrap around your hand and adjust the length, says Louisa. Whereas power bands are more suited to cross-training and powerlifting, as you can add variable resistances to weight training. Another example is resistance bands with handles. Louisa says that handles are most suited to building muscle strength and performing exercises with free weights and machines like you would in the gym. Whereas leg and arm tube bands are more muscle-specific and limited in the variety of exercises that can be performed. Which are the best resistance bands? “I love the LDM Mini Loop Bands to target the legs,” says Louisa, “and they are ideal to activate my glutes. I also rely on them when programming or while performing more dynamic leg work and cardio exercises, as they can sit securely around the ankles and thighs. The mini loop bands are also great for toning the arms, the triceps and biceps in particular.” Tom recommends opting for good quality options that will last, such as from TRX. What are the different types of resistance bands? Resistance bands are available in a variety of materials, strengths and sizes. We've got the full-low down on the differences in our article on how to use resistance bands, but to summarise the main types: Loop resistance bands (also known as power bands): The most common type, rather like a giant elastic band. These can be used for a variety of moves, from strength training to physio exercises. Tube resistance bands: These mimic gym machines, featuring handles and door attachments. Attach to a strong frame and use for pulling and pressing exercises. Sheet bands (also known as therapy bands): Aimed at stretching and physio, made from thin sheets of rubber to wrap around your feet, legs and hands. The benefits of using a resistance band Adding a resistance band to your workout routine offers a host of benefits, including the following: Improved strength and flexibility: Resistance bands can improve your overall mobility while strengthening certain muscle groups. They will help improve your overall performance and stamina, building power in your body. Fully body workout provided: Resistance bands can target muscles across your entire lower and upper body and core. Different exercises will work the different muscle groups and areas, enhancing your overall strength, as well as stretching and toning. Anyone can use them: That's right - whether a fitness fanatic or newbie to the working out scene, resistance bands are suitable for all fitness levels. Thanks to the different resistances and types available, you can choose a band to suit your needs. Lightweight and easy to use: Unlike some gym equipment (a.k.a dumbbells), resistance bands are super lightweight, so you can take them on the go with you, and won't cause injury if they fall on you. Aid recovery: Resistance bands are often used for the rehabilitation of sore muscles and injuries, whether your hip, knee or shoulder. Incorporated into physio-led exercises, they will help release tension across the body, stretching it out and regaining strength. For a more in-depth look into these benefits, head over to our article on how to use resistance bands. When to use resistance bands Resistance bands are a super versatile piece of equipment and can be used for a number of different reasons and purposes. Use in your warm-ups and cool-downs to stretch out your body, use for physio exercises to release tension and regain strength in your muscles, or use in strength training. Whether you're a beginner or an experienced athlete, resistance bands can take your workouts to the next level by adding controlled resistance to your moves. How much are resistance bands? Resistance bands vary in price, depending on several factors, including material and size, as well as the brand and quality. They can be anything from just under a tenner and go up to at least £30/£40. Beginner bands will be more budget-friendly, while advanced options with extra features may have a slightly higher price tag. If you would like to read more expert-recommended fitness round-ups, check out our Fitness page for a full list of recommendations, including the best dumbbells, the best kettlebells, the best pull up bars, and the best weight benches, recommended by personal trainers.
The best yoga mats, recommended by expert yoga teachers
We spoke to some expert yoga teachers to find out which mats will help you perfect your poses and achieve your yoga goals.
Despite being over 5000 years old and originating in India, yoga is now performed by over 400,000 Brits each week. It is becoming increasingly popular, and if you live in a busy area, you've probably seen people with a yoga mat in hand on their way to a class. Yogis (those who do yoga) will tell you they take part in yoga for the physical and mental benefits that come from the stretching routine. But, if you want to start yoga yourself, you may be put off by notoriously expensive classes and high studio membership fees. Luckily, there are millions of free online classes and videos, which means you can practise yoga from the comfort of your own home - all you need is a mat. Now you're met with your first challenge, finding a good yoga mat. To help you navigate this, The Recommended set out on a quest to find the best. We spoke to two of the most knowledgeable yoga experts to guide us in discovering a mat which will form the perfect foundation for your planks and pigeon poses. The best yoga mats at a glance: Best overall yoga mat: Liforme Original Yoga Mat, £114.50 at Amazon Best multipurpose yoga mat: Umi Yoga Mat, £24.99 at Amazon Best yoga mat for families: <a href="https://www.decathlon.co.uk/p/mp/manduka/manduka-begin-yoga-mat-5mm-navy-blue/_/R-p-c1fa7143-5b9e-41e3-b9cb-b145b40a681a?mc=c1fa7143-5b9e-41e3-b9cb-b145b40a681a_c195&gclid=CjwKCAjwsvujBhAXEiwA_UXnAGcOx8aPO0866-sx4S7eOnppxnlHelyjJ9TP2T84ayBSxOdsFWNedxoC8jAQAvD_BwE&gclsrc=aw.ds&iv_=__iv_p_1_g_139010140952_c_608415470534_w_aud-439935392134%253Apla-1419847003141_n_g_d_c_v__l__t__r_x_pla_y_15177021_f_online_o_e5f22273-b590-43c7-bda9-6d8e5433e43c_z_GB_i_en_j_1419847003141_s__e__h_9045946_ii__vi__&utm_term=e5f22273-b590-43c7-bda9-6d8e5433e43c" target="_blank" rel="sponsored noopener noreferrer">Manduka Begin Yoga and Pilates Mat, £45 at Argos Best yoga mat for taking to class: Liforme Travel Yoga Mat, £94.95 at Amazon Best yoga mat for travel: Jade Voyager Yoga Mat, £59 at Decathlon Best thick yoga mat: Maximo Fitness Exercise Mat, from £20.99 at Amazon Best yoga mat for hot yoga: Pro Fitness Cork Mat, £23 at Argos Best yoga mat for grip: Yogamatters Sticky Yoga Mat, £27 at Amazon The best yoga mats Best overall yoga mat: Liforme Original Yoga Mat The mat used by pros Liforme’s original yoga mat comes recommended by our experts, who rate its ability to help with balance, thanks to its grip and unique alignment system. The brand is the name on the lips of all expert yogis. While its mats are at the higher end of the price scale, they promise to offer unparalleled grip and guidance on alignment to avoid injury and assist in your flow from pose to pose. These mats are also PVC-free and biodegradable, making them a great sustainable choice. Best multipurpose yoga mat: Umi Yoga Mat Ideal for home workouts This mat from Umi is thick and tear-proof, making it a good choice if you’re looking for a comfortable mat that can handle a lot of wear. It also features a clear alignment line down its centre to help guide positioning during yoga poses. This yoga mat is great for a variety of at-home workouts, including Pilates, with a good level of thickness and support, making it ideal for yoga beginners. If you're just starting your yoga journey, check out our guide to the easiest yoga poses for beginners. With a helpful alignment guide and non-slip underside, this mat should give newcomers the confidence to learn poses without fear of misplacing hands or feet or sliding around. Best yoga mat for families: Manduka Begin Yoga and Pilates Mat Easy to clean This mat from Manduka comes recommended by our expert Adam Husler, thanks to it being hardwearing and easy to clean, making it a great choice if it’s going to be used by multiple people. If you’re looking for a mat to share with your family or friends, the Manduka Begin is a great all-rounder to choose. It features a grippy upper surface that should suit most basic yoga poses, with an alignment guideline down its centre to help with positioning, while its lifetime guarantee promises longevity. And if you're looking to do yoga with a friend or family member, check out our guide to the best yoga poses for two people, as recommended by experts. Best yoga mat for taking to class: Liforme Travel Yoga Mat Ideal for on-the-go This travel version of Liforme’s original yoga mat is thinner and lighter, making it the perfect mat to travel to classes with and comes recommended by our yoga expert Adam Husler. Liforme’s travel mat still features all the alignment and grip features of its original mat but is almost a full kilogram lighter and half the thickness of the original mat, making it the perfect choice for travelling to and from in-person yoga classes. Best yoga mat for travel: Jade Voyager Yoga Mat Lightweight and super portable Unlike traditional rollable yoga mats, the extra-thin Jade Voyager mat folds up to about the size of a yoga block, making it ideal for stashing in a backpack or luggage. While this mat is ultra-portable, it’s still designed to provide grip and comfort, with a netted underside created to stick to the floor underneath, while the upper rubber side provides a grounding surface for your hands and feet during your yoga practice. Best thick yoga mat: Maximo Fitness Exercise Mat Extra cushioning and comfort While not strictly just a yoga mat, Maximo Fitness’s Exercise Mat is a great choice for would-be yoga enthusiasts. Made from lightweight, high-density foam to give a comfortable, cushioned grounding, it’s ideal for yoga. This mat can be used for lots of different exercises, including Pilates and HIIT workouts, thanks to its thickness, but it would be ideal for those looking for a thicker yoga mat to provide a more cushioned floor for more adventurous yoga poses. Don’t be put off by its thickness, though. It’s also lightweight, coming in at just under a kilogram. Best yoga mat for hot yoga: Pro Fitness cork yoga mat Made from sustainable cork Instead of using man-made materials, Pro Fitness's eco-friendly mat has been created using a natural cork upper side, which provides grip while also being water and sweat resistant - making it great for hot yoga. This double-sided mat’s cork upper is non-slip, while the non-toxic TPE underside is designed to provide cushioning and comfort while gripping the surface underneath. Best yoga mat for grip: Yogamatters Sticky Yoga Mat Extra hold and comfort This ultra-grippy mat from Yogamatters is made from high-density foam that’s designed to cushion, support and protect knees, bottoms, and backs from hard surfaces while providing a non-slip surface to help with balance. The Sticky mat from Yogamatters is, unsurprisingly, designed to provide unrivalled grip to users when working on their flow. It’s a great choice for those starting out on their yoga journey who want a non-slip mat for an affordable price. Our yoga experts Adam Husler and Natasha Kerry are experts in yoga. Both have spent years teaching thousands of people how to perfect their practice through in-person classes, online courses and specialist retreats and have themselves used countless different yoga mats during their years of yoga practice. Adam Husler is a law school graduate, ultramarathon runner and yoga teacher who specialises in a signature style of Alignment-Based Vinyasa. Having been taught by globally renowned teachers, Adam now teaches others, through in-person classes and retreats across the UK and Europe, and online, through his own online platform The Huslers. Natasha Kerry is a leading yoga teacher in London who teaches privately and in prestigious member's clubs and studios throughout the city. She trained in India at the Yoga Vidya Gurukul ashram, is an expert in Vinyasa yoga, Yin yoga and yoga Nidra, and shares these methodologies at workshops, retreats and festivals across the UK and internationally. We put three questions to each of them to understand precisely what you need to know when shopping for your new yoga mat and got their expert recommendations of the best yoga mat to buy and why. What should you look for when buying a yoga mat? “A grippy surface is the most important thing for any yogi”, advises Adam, “everything beyond that is a personal preference. Do you want a thick cushioned mat, or do you prefer a thinner mat you can travel with? Do you want a mat to show off your fashion taste, or do you want minimal distraction?” Making these decisions before you start searching for the perfect mat will definitely help you find the perfect mat faster. Natasha agrees that choosing a non-slip mat is a priority. “Seasoned practitioners tend to look for a mat that is non-slip – it’s the worst when you are sweating in class, and your hands and feet are slipping on the yoga mat. It really affects your focus and your flow!” But it’s also important to think about who might be using the mat other than yourself. As Adam points out, “Do you want a mat that can be shared with friends or family or will it be a personal mat; the ones that absorb sweat tend to be much grippier, but less desirable to share with others.” What should you avoid when looking for a yoga mat? For Adam, avoiding mats that aren’t made sustainably is key, explaining that “yoga brands have made huge headway into making mats that are kind to the planet. Manduka mats are eco-kind because they will last most people a lifetime or and Liforme mats are kind because of their super eco-friendly materials and because the company does a huge amount of work to make the world a better place.” When it comes to practicality, Natasha warns against mats that are “too heavy or bulky to carry to class” and, underlining the importance of grip, “avoid mats that are too slippy!” Which yoga mat do you recommend? So now we know what to look for and what to avoid; what mats do our experts recommend? “Liforme has been my go-to mat for around seven years”, says Adam, “thanks to their grip, alignment system and how much work the company do for the plant and community. Their original mats stay in my home studio, and travel mats come to me on my international workshops.” Natasha also recommends Liforme, “the yogis in the know all use Liforme Yoga mats, but it is a splurge!” For those not willing to shell out three figures for a yoga mat, Adam has more suggestions, “Occasionally, if I’m travelling super light and want something to put on a studio mat, I might take the foldable Jade Voyager. If I were a studio owner, I’d be using Manduka’s; not so grippy as some, but far easier to clean and will last longer than anything else out there.” How to look after your yoga mat After you've brought your yoga mat, you want to keep it in good nick to avoid having to splash out on another one. Here are some tips which will help enhance how long your yoga mat lasts: Keep it clean: After each practice, wipe your mat with a damp cloth or mild soapy water. Avoid using harsh chemicals that can damage the material. Read our guide on how to clean your yoga mat for more. Air it out: Allow your mat to air dry after cleaning to prevent mould or mildew growth. Avoid direct sunlight: Prolonged exposure to sunlight can cause your mat to fade and become brittle. Store it away from direct sunlight when you're not using it. Roll it properly: Roll your mat loosely with the top (sticky) side facing out. Avoid folding or creasing, as it can cause permanent damage. Be mindful of sharp objects: Keep your mat away from sharp objects or rough surfaces that can cause tears or scratches. Be wary when using it in the park or outdoors. When to replace your current yoga mat Are you still holding on to an old yoga mat which you picked up years ago? Are you wondering whether you're really in need of a new yoga mat? Here are some signs that it's time to replace your current one: Wear and tear: If you notice visible signs of wear and tear, such as cracks, holes, or fraying edges, it's time to replace your mat. Loss of grip: When your mat starts to lose its sticky texture, and you find yourself slipping during poses, it may no longer provide the support you need—time to buy a new one. Odour and stains: Lingering odours or stubborn stains that don't go away with cleaning can indicate a build up of bacteria, making it necessary to replace your mat. Flattening or thinning: Over time, the cushioning and thickness of your mat may wear down, reducing its ability to cushion your joints adequately. Hygiene concerns: If your mat has become challenging to clean, and you're worried about hygiene, it's time to invest in a new one. Allergies or skin irritations: If you experience allergies or skin irritations while using your mat, it's best to switch to a new one made from different materials. Want to read more about yoga with expert tips? Check out our yoga page for a full list of recommendations. Here you can find guides, including the ten best yoga poses for pain relief and stress, yoga for runners, and the easiest yoga poses for beginners.
How to clean your yoga mat, according to a yoga teacher
Your yoga mat might be harbouring more germs than you realise, but we’ve got the ultimate guide on how and when to clean your yoga mat, with advice from a yoga teacher.
According to a recent study from FitRated, exercise and gym equipment can be hotspots for germs, harbouring more bacteria than we realise, and this includes your yoga mat. Studies found eight times as many germs on a mat than on a toilet seat! These unwanted microorganisms can lead to skin conditions such as pimples, rashes and fungal infections - not what you want. So, be honest: when was the last time you cleaned your yoga mat properly? Or have you ever even cleaned it at all? We’ve got the ultimate guide on cleaning your yoga mat - from a step-by-step on how to do it and how often to recommended products to help you along the way. We’ve also included top tips from yoga teacher and founder of Yoga Cat, Tristan Post. Read on for all you need to know and get practising your poses, from cobra to downward-facing dog, using your freshly cleaned and hygienic mat. Why is it important to clean your yoga mat? Looking after your yoga mat may not be your top priority, but regularly cleaning and disinfecting it can avoid several negative consequences, Tristan explains. We’ve rounded up some of them below: The mat can become damaged: Your mat may wear out faster if it's not properly looked after. Over time, grease and solid particles such as skin flakes can accumulate on the mat’s surface and in the pores of the material, causing it to lose its grip and compromising your stability and balance in poses. This will result in your slipping more and the mat becoming less durable and shorter lasting. An unpleasant smell can develop: As the mat is used for exercise, it will pick up sweat from its users. Not cleaning it after your workout can result in a build-up, causing an unpleasant odour to linger during your practice and affecting your focus and enjoyment. Skin problems and illness: An uncleaned mat can hold germs and bacteria. These can lead to skin problems such as blemishes or rashes, fungal infections such as athlete's foot and nail fungus, or even flu viruses due to the presence of dangerous pathogens. How to properly clean your yoga mat: a step-by-step guide Cleaning your yoga mat doesn't have to be a difficult task. Follow this simple step-by-step guide to maintain a fresh surface to practise all your poses. Start by spot-cleaning any visible stains or marks of dirt. Use a mild solution of water mixed with a few drops of gentle soap or a specifically designed cleaning product suitable for the material of your exercise mat. Dampen a soft cloth or sponge to gently apply to the mat. Continue by giving the rest of your mat a thorough clean, wiping down the entire surface. Rinse your mat well and gently squeeze out any excess water before laying it flat to air dry. Avoid direct sunlight as it may damage the mat's material. How often should you clean your yoga mat? How often you clean your mat can depend on how often you practise yoga and to what intensity. As general guidance, it’s recommended to disinfect your mat after every session, wiping it down to remove surface sweat and dirt, especially if you share it with others. Yoga expert Tristan recommends avoiding alcohol-based disinfectants as they can harm the mat and also evaporate too quickly to effectively disinfect. He also suggests avoiding sprays based on essential oils, as they won’t provide adequate disinfection. As well as disinfecting, it’s crucial to regularly clean your mat more thoroughly to remove accumulated dirt from its surface and pores, as well as restore its grip. Tristan recommends washing your mat every two to three weeks, using a soap specifically formulated for mats. You’ll need to wash it more frequently if you practise daily or engage in hot yoga. Recommended products to clean your yoga mat Look for high-quality cleaning products which can be used on the material of your mat to help prolong its life whilst giving it a thorough clean. Natural ingredients are effective at removing dirt and bacteria without compromising the material, and microfibre cleaning cloths are good to use as they are great for wiping down the mat. We’ve included a couple of cleaning supplies below to help you get started. You can also create your own natural cleaning solution using mild soap and warm water. Yoga-Mad Yoga Mat Cleaner Spray, £6.99 from Amazon: This spray is suitable to use on all yoga mats, will kill 99.9% of bacteria, and leave your mat with a lovely lavender scent. YogaMatters Revive Yoga Mat Cleaner, £15 from YogaMatters: Made from all-natural ingredients, this spray has antibacterial properties to freshen up your mat with a couple of sprays. Liforme Ultimate Everyday Yoga Mat Cleaner, £18 from Lifrome: Keep your mat in its best condition and germ-free with this easy-to-use cleaning foam. Freshly scented for a refreshed finish. Manduka Yoga Mat Wash and Refresh, £12 from Amazon: Clean your yoga mat with this natural spray, providing long-lasting hygiene and a refreshing lemongrass fragrance. Yoga Cat Cleaning Bundle, €45,90 from Yoga Cat: Tristan is the founder of the German-based company Yoga Cat and highly recommends its Cleaning Bundle. The products are non-toxic and don't contain alcohol - instead, they contain an active ingredient to effectively kill bacteria, fungi and germs without becoming corrosive. As Yoga Cat is based in Germany, its products are priced in euros, but they do ship internationally, just make sure you allow for the additional time for international shipping. Eco-Fused Microfibre Cleaning Cloths, £5.99 from Amazon: Wipe down your mat with these super soft microfibre cloths, ideal for picking up grease and dirt. These come in a multipack of five. Should you clean mats at a studio? Ideally, you shouldn’t need to, as many studios have cleaning protocols, and this is often done by staff at studios/gyms. Yoga teacher Tristan explains this is not always the case, though, and often there are places where mats are neither cleaned nor disinfected. With that in mind, it’s best to use disinfectant and wipe down the mats before use, or bring your own yoga towel for an extra layer of protection. Tristan advises, if and when possible, to stick to using your own personal mat. Why aren't normal cleaning products enough? Exercise mats tend to be made of materials including rubber, PVC, caoutchouc or cork, with textured suitcases to absorb sweat. These materials can be quite sensitive, and some regular cleaning products can therefore do more damage than good. It’s important to pay attention to the ingredients of cleaning products. Normal cleaning products containing alcohol or essential oils, for example, can harm the mats and often don’t provide enough thorough cleaning, shortening their lifespan. Opt for products specially designed to clean your mat. When is it time to get a new mat? Over time, constant use and constant cleaning can cause your mat to wear down, affecting its performance and hygiene. Knowing when it's time to replace your yoga mat is essential for achieving the best experience for your practice. If you notice visible signs of wear, such as cracks in the surface or fraying edges, or the mat becomes slippery with reduced grip, it’s time to upgrade your mat. If you think you need a new mat, make sure you check out our guide to the best yoga mats, as recommended by expert yoga teachers.
Regeneration after exercise: how to optimise recovery and build muscle
The ultimate guide to making the most of your workouts by focusing on recovery and rest, while at the same time building muscle.
When it comes to exercise, it's important to give your body rest periods. By incorporating time into your training plans and routines to rest and recover, you will get the most out of your movements, enhancing your overall performance and ensuring progress on your fitness journey. We’ve done our research and put together this ultimate guide on regeneration after exercise. We’ve looked into the importance of recovery and provided tips on how to optimise your recovery periods, with factors including sleep, diet, massage, as well as active rest time. Read on and follow our top recommendations to support your body after exercise and prevent it from overtraining, overexertion, and consequently injuries. Why is regeneration so important after exercise? After a workout, your body requires a period of rest. This is crucial for replenishing energy stores which have been depleted during exercise, repairing damaged muscle tissues that have been broken down, relieving any tightness, and preventing your body from fatigue. By allowing adequate recovery time, your body will become stronger, your performance will be improved, and it will help with relaxation. If this rest is insufficient or too short, your muscles can become overloaded, preventing their fibres from growing and ultimately hindering muscle growth. How can you improve recovery? There are certain steps you can take to facilitate better and faster muscle recovery. Here are some helpful tips: Rest and recover with a massage Invest in a personal massager, for example, a massage gun, and use it to reduce muscle aches, improve circulation and promote regeneration in recovery. The Hyperice Hypervolt 2 Pro Percussive Therapy Massager is one of our favourites, designed with five intensity levels to offer powerful relief to muscles and lasting up to three hours once fully charged. For more top options with expert recommendations, check out our guide on the best massage guns. Alternatively, you could treat yourself to a professional massage. Sports massages are specifically designed for individuals who engage in regular workouts and will help boost muscle performance and relaxation. Embrace the foam roller Foam rollers are great for use after and in between workouts to aid muscle building and recovery. Available in various surface textures, they can help roll out tensions across the body, providing a deep massage and loosening muscles. Core Balance’s Foam Roller is suitable for all kinds of stretches to help relieve tightness in the muscles and speed up recovery time. For more of our favourites, head to our guide on the best foam rollers recommended by top physiotherapists. Prioritise sleep Quality sleep, and enough of it, is highly important for recovery - it's recommended that adults get six to eight hours of sleep per night. While you sleep, your muscles have the opportunity to repair and regenerate. For more on the importance of sleep, check out our page on sleep, including top tips for better sleep. Nourish your body with a balanced diet Ensure you maintain a well-balanced diet to support muscle regeneration. Foods rich in vitamins and minerals can help speed up recovery - try including nutrient-dense foods such as nuts, berries, whole grain products, and fish. Amino acids are also paramount to muscle recovery and can be found in protein-rich sources such as meat, dairy products, nuts and legumes. Supplements can also be used for extra nutrients, such as BCCAs, which contain amino acids to aid muscle growth and performance. Sauna sessions Saunas, thanks to the heat, can relieve tension and reduce muscle soreness, providing pain relief. They can promote blood circulation, allowing oxygen-rich blood to flow into the muscles. Try out one at a local gym or swimming pool. Ice baths One for the brave! If you're up for the challenge, ice baths can help revive your muscles after a demanding workout. Plunge into water and brave the cold to soothe the muscles and reduce any inflammation. Which supplements aid in regeneration? A well-balanced diet should ideally provide all the necessary nutrients and vitamins you need for optimal muscle regeneration. However, it’s understandable that daily stress can sometimes disrupt dietary habits, and in such cases, supplements can help fulfil nutritional needs. Some of the most popular supplements to aid regeneration include: Vitamin D, 25ug, 240 tablets, £10.99 from Holland & Barrett: Vitamin D is effective in post-activity muscle recovery, reducing exercise-associated inflammation and alleviating soreness. Omega-3 Fish Oils, 1000mg, 360 capsules, £31.99 from Holland & Barrett: Omega-3 has anti-inflammatory properties, helping to reduce any muscle swelling or soreness, and improving strength and mobility post-exercise. Vitamin K2, 50ug, 30 capsules, £13.99 from Holland & Barrett: Vitamin K2 has been proven to improve muscle regeneration, regulation and performance. Magnesium, 375mg, 60 tablets from Boots: Magnesium has a positive effect on muscle functioning, increasing strength and aiding regeneration. Zinc, 15mg 240 Tablets, £11.99 from Holland & Barrett: Zinc has been proven to play a critical part in cell membrane repair, cell proliferation, growth and immune system function. How long do muscles need to recover after exercise? The duration of muscle recovery after physical exertion varies from person to person and depends on several factors, including the intensity and duration of the workout, individual fitness levels, age, and overall health. Here are some general guidelines depending on the different types of exercise. Remember to listen to your body - if you are feeling overly fatigued or sore after a workout, it might be a signal that you need more time to recover. Light to moderate aerobic exercise (e.g. walking, jogging, cycling): For low-intensity movement, your muscles may only require 24 to 48 hours to recover fully. Resistance and HIIT training: When targeting specific muscle groups in training, it’s recommended to allow at least 48 hours of recovery for adequate muscle repair and growth. Endurance exercise (e.g. long-distance running and cycling): Longer, more enduring sessions of exercise will require longer rest periods, for example, up to 72 hours. What does active regeneration mean? Rather than remaining completely inactive for several days after an intense training session, consider engaging in gentle activities that can help promote active recovery. According to Medical News Today, active regeneration, which refers to engaging in low-intensity activity to promote circulation, flexibility and relaxation, can help prevent long-lasting muscle fatigue and lead to overall performance improvement. Walking, practising gentle yoga, light stretches and dynamic cardio movements following an enduring training session are excellent options for active regeneration. These will all help to reduce lactic acid buildup in the muscles, increase blood flow to muscle tissue, remove metabolic waste from the muscles and reduce muscle tears and pain. Other activities such as foam rolling and massage can also help with alleviating muscle stiffness and tightness, conducive to a speedy post-workout recovery and muscle-building process. Want more guidance and expert tips on fitness? Check out our fitness section, with guides including the 5 best ab exercises for a flat stomach, the best hula hooping workout tips, and how to use resistance bands with tips from fitness experts.
Beginners guide to HIIT workouts: how to start high-intensity interval training
Our tips, tricks and workouts to help new starters enjoy high-intensity interval training.
If you’re struggling to find time to exercise or come away from the gym feeling you haven’t worked out hard enough, HIIT could be perfect for you. The vigorous training style is sure to make you break a sweat and is focused on helping you burn the most calories in the shortest period of time. It might seem an intimidating thought for fitness beginners to start high-intensity interval training, but with our guide, you can build the confidence to get stuck into a class or start a routine on your own. Here we explain the basics of HIIT, its benefits, and some great exercises to incorporate into your routine. What is HIIT? Before starting a HIIT workout, it’s important to know what it actually involves. HIIT, or high-intensity interval training, is a form of cardiovascular exercise that involves alternating short, intense bursts of activity with brief recovery periods. During a HIIT workout, you’re meant to push your body to its limits during these intervals by performing strenuous exercises. The aim of the game is to rapidly increase your heart rate and burn calories faster than you usually would in a less intense workout. The short recovery periods between each workout allow you just enough time to catch your breath and prepare for the next intense interval. This way, you can sustain a high level of effort. HIIT sessions are typically shorter in duration than a typical gym workout and can range from 10 to 40 minutes, making them ideal for individuals with busy schedules. Typical exercises performed in a HIIT workout Any exercise performed that is included in a HIIT workout is meant to be intense and raise the heart rate as much as possible. If you’ve never been to a HIIT class before or are trying to craft your own personal routine, then here are some of the exercises most commonly used. Getting to grips with these on their own before putting them together for your first HIIT session can help build your confidence. Here are some common exercises used in HIIT workouts: Lunges Burpees Skaters Shuffles High knees Mountain climbers Push-ups Squats Shoulder taps Planks Full body crunches If you’re looking for more exercises to add to your HIIT workout or want explanations on how to perform exercises similar to the ones above, check out the guides in our fitness section. Here you can find inspiration, including guides to full body workouts at home and how to start using dumbbells, with workout guides and tips from personal trainers. How HIIT workouts can be structured HIIT workouts are always done following a structure of high-intensity exercise, then a short rest, followed by more high-intensity exercise. There are several ways you can tweak this structure. Here are the top three: Interval timing: HIIT workouts can be structured by alternating periods of high-intensity exercise with periods of active recovery or rest. For example, 30 seconds of all-out sprinting followed by 60 seconds of walking or jogging, repeated for a set number of cycles. Circuit training: HIIT workouts can be structured using a circuit format, where participants move through a series of exercises targeting different muscle groups with minimal rest in between. Each exercise is performed at a high intensity, and the circuit is repeated for multiple rounds. Tabata protocol: Tabata is a specific form of HIIT workout that follows a 20-second intense exercise period followed by a 10-second rest period, repeated for eight cycles. This structured timing helps maximise intensity and efficiency in a short period of time. Top 5 benefits of HIIT workouts You now know what HIIT is, but why should you be doing HIIT workouts? Here are the five top benefits of HIIT: 1. Efficient and time-saving One of the biggest attractions of HIIT workouts is that they can be done quickly and don’t take up as much time as a traditional workout. They can be completed within 20-40 minutes, meaning you can achieve maximum results in a shorter amount and fit them around a busy schedule. 2. Quick calorie burn When doing a HIIT workout, you can burn a lot of calories in a short period of time because you will be pushed to your limit during each exercise. Your heart rate will maintain a high rate during the whole workout because of the intensity the exercises are performed at. In comparison to a traditional workout, which has longer breaks and less intense exercise, you will burn calories quicker. 3. Improved cardiovascular fitness HIIT workouts challenge your cardiovascular system by rapidly increasing and lowering your heart rate. Over time, this can improve your cardiovascular endurance, making activities like running, cycling, or even daily tasks easier to perform. For more ways to improve your cardiovascular fitness, check out our fitness page. 4. Adaptability and variety A great benefit of HIIT training is the variety of exercises you can perform during it. Mixing up the exercises keeps the workouts interesting and can help increase your motivation levels. You can also adapt each exercise to your preferred fitness level, meaning HIIT classes can be accessible to everyone. 5. Better mental health HIIT workouts offer mental health benefits such as boosting your mood and reducing stress, symptoms of depression and anxiety. This happens as exercise promotes the release of the brain’s ‘happy chemical’, endorphins. With the consistent performance of HIIT workouts, you should feel a boost in mood. 6 top tips for beginners starting HIIT training If you’re new to HIIT, try and follow these top six tips for beginners. By following this, you can stay safe whilst working out and ease into the intensive exercise. Start slow: Begin with shorter HIIT sessions and gradually increase the duration and intensity as your fitness level improves. This way, you can avoid injury by not overexerting yourself. Warm up: Always warm up your body with dynamic stretching and light cardio exercises to prepare your muscles for the intense workout. Again, this protects you against injury. Modify exercises: Modify high-impact movements or complex exercises to lower-impact or simpler versions until you build strength and technique. This way, you mix up the workouts, which can keep you interested and motivated during training (and it helps you avoid injury). Listen to your body: Pay attention to any pain or discomfort during the workout. Take breaks or modify exercises if needed to prevent injuries. For example, if you have a tight shoulder, don’t do shoulder exercises and train your legs instead. Rest: Allow sufficient rest between HIIT sessions to give your body time to recover and avoid overtraining. Aim for 1-2 days of rest per week. Stay hydrated: Drink water before, during, and after the workout to maintain hydration levels. This will help you train well and avoid your body being sapped of energy. Want more guidance and expert tips on fitness routines and products? Check out our fitness section, with guides including the best multi-gym equipment for working out at home, how to use resistance bands, and how and when to use pre-workout.
Is hula hooping a good workout?: benefits and tips explained
Hula hooping is a fun aerobic exercise that can strengthen and tone your core - so we’ve explored all its benefits and how to do it, plus included top tips to master the moves.
It may take you back to your childhood obstacle courses, but the hula hoop is back in, and this time for all ages. Not only is it fun, but using a hula hoop for exercise can offer several fitness benefits, from enhancing your coordination and balance to toning your core, burning fat, and sculpting your stomach. All it requires is just yourself and the hoop, and it's easy to use once you’ve got the hang of the movement, making for a great workout whether you’re a beginner or hardcore gym goer. We’ve done our research and put together a super handy guide on hula hooping - from its benefits and finding the right type for you to some helpful top tips to get the most out of your workout. We’ve also included some of our favourite hula hoops on the market to inspire you to get training! The benefits of hula hooping There are several key advantages of incorporating hula hooping into your training routine. These include the following: Improved cardiovascular fitness: By engaging in this aerobic exercise, you’ll get your heart pumping and, over time, increase your lung capacity and overall endurance. Toned core muscles: As you spin the hoop around your waist, your abdominal muscles will be engaged and activated. Over time, your core will become toned and strengthened, with improved muscle definition (abs!). Improved balance and coordination: The movement of hula hooping requires coordination between your upper and lower body. As you move to keep the hoop in position, you’ll develop better balance and enhanced agility. Calorie burning and weight loss: You can burn up to 200 calories in a 30-minute hula hooping session. The constant movement and engagement of your abdominal muscles will increase energy expenditure, which can help shed weight over time. Enhanced flexibility and mobility: The repetitive twisting and keeping the hula hoop in motion can help improve flexibility in your lower back, hips and waist and increase the ease of movement in your body. Enhanced mood and stress relief: Hula hooping is a fun way to move your body and reap the benefits. It can increase endorphins which will help reduce stress and boost your mood, improving your overall wellbeing. How to master the moves of hula hooping Here’s a simple step-by-step guide on how to master the basic movement of hula hooping: Find the right spot: Choose a spacious area with enough room for you to move freely with your hula hoop. Hold the right posture: Stand up straight with your feet slightly apart, about hip-width distance. Keep your shoulders relaxed, your back straight, and your core engaged. Position the hula hoop: Hold the hula hoop against your lower back with both hands. Make sure the hoop is parallel to the ground, and your thumbs are pointing forward. Start to move the hoop: Give the hoop a gentle spin around your waist in a clockwise or anticlockwise direction (either works). Use your hands to give it a slight push. Find your rhythm: As the hoop rotates around your waist, shift your weight from side to side or move your hips in a circular motion. Find the speed and rhythm that keeps the hoop spinning. Engage your core muscles: To keep the hoop up, engage your core. Focus on tightening your abdominal muscles and lower back - this will help maintain movement and control. Cool down: Once you’ve finished your hula hooping session, take a few minutes to cool down and stretch your body. Focus on stretching your lower back, hips and waist to prevent any tension. Remember, practice, practice, practice! Don’t get discouraged if the hoop keeps falling. It takes time to find your balance and coordination. Finding the right hula hoop: features to consider The effectiveness of your hula hoop workout can depend on the hoop you choose. There are lots of options, and it’s important to find the right one for you. To help you make the best decision, we’ve put together a handy guide of features to consider: Size: Once set up, your hula hoop should reach around your hips or belly button. To determine the optimal diameter, we recommend measuring the length from your feet to your belly button before ordering a hula hoop online. Weight: Hula hoops come in different weights - the lighter the hoop, the more endurance it requires, while a heavier hoop helps build muscles. For beginners, a hoop weighing between 800g to 1.5kg is recommended. For advanced users, choose a hoop weighing around 1.5 to 2.5kg to further strengthen muscles, or opt for very light models weighing up to 600g for endurance training. Thickness: The hoop should have a thickness of approximately 2.5cm. Material: Most hula hoops are finished with soft foam padding surrounding them. This ensures a more comfortable experience, providing extra protection against your skin and bones. Make sure it is easy to wipe clean for hygiene purposes. Practicality: Make sure the hoop is easy to assemble and disassemble. Most come in several parts which you can click together/unclick apart - this makes it easier to store and also take on the move with you so you can work out wherever you go. 5 of our favourite hula hoops We’ve picked out some of our favourite hula hoops to give you some inspiration. Opti Weighted Hula Hoop, Argos, £11 Add an extra level to your workout routine with Opti’s 1.8kg weighted hula hoop and work towards washboard abs. The soft foam padding material is comfortable on the skin and prevents pressure points that may occur initially. It can be easily assembled and disassembled, making it compact and portable for training on-the-go. Core Balance Smooth Weighted Hula Hoop, Amazon, £14.99 Spin this hula hoop round and round to strengthen and sculpt your core. Weighing 1kg and with a smooth interior, it’s a great place to start for beginners and is easy to put together with its eight parts clicking into place. Finished with soft foam padding for a comfortable experience, and suitable to wipe clean after use. Domyos Fitness Weighted Hula Hoop, Decathlon, £19.99 Tone up with this 1.4kg weighted hula hoop and reap the results in your core, legs, glutes and back. Whether a beginner or more advanced user, the foam material will add extra comfort to your workout, and the compact design means it can be dismantled for easy storage. Phoenix Fitness Weighted Hula Hoop, Decathlon, £15.99 Improve your core strength, balance and mobility with this weighted hula hoop and gain abs you’ve never seen before. Weighing 1.1kg, the hula hoop will add an extra challenge to your spinning workout and is ideal for beginners and advanced users. Easy to assemble with eight different sections and finished with a soft EVA foam for a comfortable experience. Core Balance Wavy Weighted Hula Hoop, Amazon, £14.99 Stimulate your core muscles with this 1kg weighted hula hoop from Core Balance. Finished with a wavy shape, this hula hoop is designed to bump against your hips, back and stomach for an extra challenge, working your abs harder and sculpting your waistline. The foam padding will help protect your body as you move. Hula hoop workout tips Once you’ve found the right hula hoop and aced the basic movement, here are some tips to make the most of your hula hoop workout and take it to the next level: Warm-up: Before starting your hula hoop workout, it's important to warm up your body with some light exercises and stretches. This helps prepare your muscles and can prevent injuries. Start Slowly: If you're a newbie hula hooper or haven't done it in a while, start with shorter sessions and gradually increase the duration as you build your endurance. It may take a few tries to get the hang of it, but with practice, you'll improve your technique and be able to hoop for longer periods. Focus on technique: Proper technique is essential for an effective hula hoop workout. Stand with your feet shoulder-width apart and place the hoop around your waist. Use a rocking motion or shift your weight from side to side to keep the hoop spinning. Engage your core muscles and relax your hips to allow the hoop to move smoothly. Mix up your movements: While hula hooping primarily targets your waist and core, you can incorporate other movements to engage different muscle groups. Once you feel more comfortable and confident, try hooping while squatting, lunging, or doing side-to-side steps to work your legs and glutes. Increase intensity: As you become more comfortable with hula hooping, challenge yourself by adding variations to your workout. You can try hooping faster, incorporate arm movements, or experiment with different hoop tricks. These variations increase the intensity of your workout and help burn more calories. Stay consistent: Like any exercise routine, consistency is key. Aim for regular hula hoop sessions to see the best results. Start with a few sessions per week and gradually increase the frequency as you progress. Want more guidance and tips on wellbeing and fitness? Check out The Recommended’s fitness section, with guides including why skipping should be your new favourite workout, yoga vs pilates, posture tips, and the best multi-gym equipment for working out at home.
Tone and strengthen your core with these effective abdominal exercises and achieve a flatter stomach in no time
Do you dream of flaunting a flat stomach? Well, we’re here to help with five proven exercises to help you tone and strengthen your abs to achieve a washboard stomach. Whether a fitness fanatic or workout beginner, these exercises are designed to target your upper, lower, side and rectus abdominal muscles while burning excess belly fat to give sculpted results. Add them into your routine, and pair them with a healthy balanced diet, and you’ll be on your way to achieving a stronger, flatter stomach. So, grab your exercise mat, and let's dive into these five best ab-sculpting workouts that you can easily do at home. We’ve also included ways to advance them to up the ante, plus looked into the importance of the right diet and understanding belly fat in order to achieve the top results. The 5 best ab exercises We’ve rounded up the following five best exercises which are proven to tone your abs. They will help strengthen the different groups of abdominal muscles and burn excess fat around the stomach. We’ve also helped you with a guide on how to do each one. 1. Plank The Plank is a powerful abdominal toner for strengthening your lower abs, as well as your back muscles and arms. Here’s how to do them: Start by lying flat on your stomach. Raise your upper body, supporting yourself on your forearms. Ensure your elbows are under your shoulders and your thumbs are facing each other. Lift your legs off the floor, balancing on your toes, and engage your abdomen and buttocks. Your body should form a straight line without your abdomen sliding upward. Hold this position for at least 20 seconds (you can extend the time as you become more confident with the move). Rest for a brief moment, then repeat the exercise three times. Tip: To work your side abs, try a modified lateral plank by turning to one side and supporting yourself on one forearm. 2. Mountain climbers Mountain climbers are a classic cardio exercise to target your abs, legs, and glutes. Here's how to do them: Assume the classic supporting position on your hands, keeping your upper body straight and your back almost parallel to the floor. Maintain a forward gaze. Begin by pulling your right knee forward toward your chest, then swiftly return it back to the starting position. Repeat the same movement with your left leg. Alternate between your right and left legs, maintaining a fast-paced rhythm. Aim to eventually do this exercise for as long as possible, but to start, aim for 30 to 40 seconds. 3. Bicycle crunches Bicycle crunches, also known as the ‘bug’, are an effective exercise to specifically target your oblique abdominal muscles. Here’s how to do them: Lie on your back, bending your knees at a 90-degree angle and slightly lifting your upper body. Bring your right shoulder and left knee together, followed by your left shoulder and right knee in alternating motions. Repeat this exercise at least 20 times. 4. Russian twist Strengthen your abs with the Russian twist. This exercise is a variation of traditional sit-ups, focusing on twisting movements to engage the oblique abdominal muscles. It also benefits your arms, shoulders, and back for a balanced workout. Here’s how to do them: Sit with a slightly bent back, raising your legs so that only your buttocks touch the floor. Extend both hands forward, bending your elbows and clasping them together. Rotate your entire upper body from side to side, feeling the burn in your abdominal muscles. Aim for 20 reps in three rounds. 5. Shoulder bridge Core training, similar to Pilates, targets the muscles in the middle of your body. The shoulder bridge is a simple yet effective example. Here’s how to do it: Lie on your back with your legs at a 90-degree angle and your arms extended at a 45-degree angle. Lift your pelvis, creating a straight line from your shoulders to your knees. Maintain this position for as long as you can (we suggest starting with 30 seconds), then slowly lower your hips back down to the floor. How to advance your ab exercises Ready to take your moves to the next level and advance your training? You can enhance your abdominal exercises using equipment to challenge yourself further and train your muscles harder. Consider incorporating exercise balls, resistance bands, kettlebells, and dumbbells into your abdominal workouts to extend and intensify your exercises, pushing your muscles to new limits. We’ve highlighted two of these to help you get started: Resistance bands: Add a resistance band to some of your moves, for example, Russian twists, to create tension and increase resistance in a simple but super effective way. Check out our guide on how to use resistance bands, with tips from fitness experts for the ultimate low-down on how to incorporate them into your routine. We’ve also rounded up some of the best resistance bands, including the Perky Booty Short Fabric Resistance Band, which is our favourite thanks to its fun patterns and choice of resistance levels. Dumbbells: Bring in some dumbbells to increase the challenge in exercises like Russian twists and core training. Check out our guide on how to use dumbbells, with tips from personal trainers to help get you started - the Umi Neoprene Dumbbell Weights are a great option for beginners and come in a range of weights from 1kg to 10kg. We’ve also rounded up some of the best kettlebells if you prefer them over dumbbells. The right diet for a flat stomach Remember that achieving visible abdominal muscles requires more than just exercise; maintaining a balanced diet is also crucial. To reduce fat deposits, you should focus on maintaining a daily calorie deficit. Consuming fewer calories than you burn through exercise leads to weight loss. Additionally, tailor your meals to your training routine. Cardio or HIIT training burns a lot of fat, so you should eat enough protein-rich foods to support and strengthen your muscles. Protein and fibre build muscle and keep you feeling fuller for longer. Drinking plenty of water to stay hydrated is also very important when doing intense workouts. But remember, don't compromise your wellbeing by excessively cutting calories, as it can lead to fatigue and the notorious yo-yo effect. Understanding belly fat As we age, our bodies naturally burn fewer calories - from the age of 30 onwards, the body burns 150 fewer calories per day every ten years. This contributes to the accumulation of belly fat. However, the abdomen is an active area with a high metabolic rate, making it easier to eliminate fat cells here compared to other body parts, for example, the legs or buttocks. Stress can also contribute to belly fat, as it promotes the storage of fat on the stomach. Sufficient sleep and hydration will help maintain consistent and energised abdominal training. Check out our tips on how to lower your stress levels to help limit your everyday worries and stressors, plus our tips for better sleep to improve the quality of your rest. Want more guidance and expert tips on fitness? Check out our fitness section, with guides including yoga vs pilates, the best multi-gym equipment for working out at home, and how to use resistance bands with tips from fitness experts.